Don't know what happened last night, but as soon as my job was complete (around 4am) my brain decided it was bedtime even though I still had about 90mins of paper work and a 40min drive home ahead of me. I work for Telstra as a construction technician, so I went back to the local telephone exchange for a power nap and ended up sleeping for an hour and a half! I opened my eyes and thought, “oh crap, the sun's up!” So I started the car and headed home but by the time I got on the Highway I was nodding off again. So in the interest of safety, I pulled over for another nap and slept for another hour! All this hard training must be taking it out of me because I've never done that before and I’ve been working nights for almost 6 months now. I eventually got to bed at 7:30am...
...Woke up at 1:30pm fixed myself some brekky and hit the gym for some cardio. Then pretty much hung out at home till Brock came, then back to the gym for chest and tris.
Chest day is arguably my favourite training day because I feel my chest is very lacking and my triceps are one of my strongest muscles.
We pretty much did the same routine as last week, just to see if we could beat it again and that we did! Both of us smashed chest and really dug deep to finish off triceps. We decided to change up dumbell flys to a fly machine, only because I find I can really squeeze the hell out of my pecs at the top of the rep and really get a lot of blood in there.
And we stuck to a decline for bench press because we both feel it a lot more in our front delts on a flat bench. Decline definitely hits the pecs better (cheers to Dorian Yates for that tip!)
Besides that, I haven't got much to talk about because I spent most of the day asleep. And only 4 meals today for the same reason. Meal 0 is the steak I had around 4am. I dug out an old Ronnie Coleman DVD which I haven’t seen for a while. Ronnie's always good for inspiration heading into a tough workout. LIGHT WEIGHT BABY! WOOOH!
Rest day tomorrow, then work again tomorrow night. I got the trainee with my Thursday night so hopefully that will help keep me awake. Or at least I can snooze while she does my work haha. Until then...
- Scott
Meal 0 – 180g round steak
Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – 1 cod fillet, 2 small wholegrain bun rolls
Meal 3 – post-workout shake
Meal 4 – 180g round steak
3L of water with 3 scoops of xtend
"AM" cardio – 20mins Elliptical Machine
Pre-workout – DY NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)
Pec Fly Machine – 16 reps with 10 plates
12 reps with 11 plates + 7 negatives
Decline DB Bench Press – 15 reps with 20kg
15 reps with 22.5kg
Incline DB Flys – 2 sets of 15 reps with 12.5kg
Cable Pushdowns – 2 sets of 15 reps with 8 plates
Bench Dips – 15 reps with body weight
11+4 reps with body weight (rest-pause)
Overhead Cable Extentions – 15 reps with 1.25 plates + 11 reps with 1 plate (drop set)
12 reps with 1.25 plates + 11 reps with 1 plate + 2 partial reps (drop set)
Post-workout – 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 5g of glutamine
PS: Brock turned 20 today! So if you are a south-east Queensland local and are looking for a photographer for just about anything (family, baby, weddings, bodybuilding ect), give him a little birthday present by checking his website and/or facebook page
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